Sam R.

CFT kids

Table of Contents

1. Introduction
2. What is CFT?
3. At CFT
4. The real thing
5. The workout
6. Put your hands in!
7. Glossary

Introduction

CFT is a place where you work out and do it the fun way sometimes they let you play a game at the end, you also use kettlebells and rowing machines. We do movements like push-ups and other ones that have funny names like air squats. You need a snack and warm-up before the workout too!

What is CFT?

Crossfit is a place for grownups to workout. But crossfit kids is one step more, it is when kids get to work out. No workout is the same, we try new things like air squats and box jumping.

The coaches are loud and scream the workout at times.  They tell us to “Keep going!”  If we want a break sometimes they do not let us have one and  say “Wait until the end of the workout!”, but if we really need a water break they let us have one. At the end we do a chant it goes like this “123 CFT!” That is what CFT is.  CFT actually stands for Crossfit Tritown.

   At CFT

CFT is a place where if  you want to get stronger you will need to be ready to workout.

You need to have a healthy drink and snack. An example of a healthy snack is a cliff bar and milk.  

CFT always has the music really loud. I ask my mom why because she goes to crossfit and she said  it is that way so they do not hear people whine or say ¨ugg.¨   

When it is your birthday at CFT you do birthday burpees. Say I am turning 9 I would do 9 burpees. A burpee is a movement where you do a push-up then tuck your legs in and then jump up. That is one burpee.

At CFT there is a smaller space for the  kids because the grown-ups need a larger space to work out. We also use bars to do pull-ups on. There are big balls that go one through fifty pounds.  We use the balls to play catch and when we caught the ball we would squat.

The real thing

Crossfit is a place for grownups. For kids to sit around is boring, trust me I sit while my mom works out. Now kids workout too at the same place with the same people so it is not as boring. Before kids and  grownups workout they  have a warm up. A warm-up is important because you can get hurt in the workout if you do not stretch.

First you shake your body and stretch to get ready for what is coming up. Some stretches are air squats or push-ups.

Next you get in starting positions.  For an example if you are running you will get in your running position,  if you are bear crawling put your hands on the floor but watch out the floor can be rocky.

Then  if they say run you would run to the other end.

Last you wait for your team but do not push them it is not a race so do not worry.

That is how you do the warm-up it is a lot of fun to do the warm-up when you are done you can do the workout.

The workout

There are different kinds of workouts. Usually the workout is two parts. We start by lifting weights. One type we use is a kettlebell.

The second part is called a emom it stands for “every minute on the minute. An example of an emom is doing five push-ups on the first  minute, five sit-ups for the second minute, five air squats on the third minute, and five box jumps on the fourth minute. You would do this for 16 minutes. When you are done with each five things that you have to do and there is still time left you can rest for the rest of the minute.

Put your hands in!

At the end of the workout everyone feels tired and wants water.  We also stretch at the end. We do a straddle stretch.  To do this stretch you sit on the ground and put your legs apart when you do that you need to feel a muscle near your thigh or you are not doing it correctly.

At the end of the class we put our hands together and shout 1...2...3 CFT! It is the most fun and the worst part of CFT. It is the most fun because  we  shout 1..2..3 CFT! But it is the worst part because we have to go home but will go back next time if there is a next time.  By that I mean  if it is not the last day of CFT. You end CFT like this because it warns the grown-ups that we are almost done with the class.  It also makes me feel good because we are supporting  CFT.

Glossary

Healthy-in good health

Crossfit- A gym

Workout- a period of physical exercise that you do in order to improve your fitness

Burpees- When you do a push-up and then jump up

Around-located or situated on every side

Boring-not interesting

Trust-firm belief in the reliability, truth, ability, or strength of someone or something

Warm up-exercise session

Positions-a place where someone or something is located or has been put

Kettlebell-a work out equipment